Sunday, January 31, 2010

All Bootcamp Start Tomorrow!

Happy Sunday Everyone!!!


All Bootcamps start Tomorrow...Doarl, Aventura, Miami Lakes, The Grove, Pembroke Pines...
You can join here with a credit card:
http://results4sure.com/florida-fitness-boot-camp-payment-page.html

or you can bring a check or cash to class

We are planning some big things still...More locations New workouts and More..

Good job to everyone for Finishing their 300 workout

Sledgehammers are back and the advanced Bootcamp class is coming, so be on the lookout

If you have been putting it off...The 1st of the Month is always A good time to Join...

Your homework is below and again you can join here:
http://results4sure.com/florida-fitness-boot-camp-payment-page.html
(or you can bring a check or cash to class)


HOMEWORK

Below you'll find the best bootcamp moves, the reasons you need to include them in your bootcamp workout, and 3 workout options to help you get started.

Option 1: Perform 20 seconds of each exercise and go from on exercise to the next taking 10 seconds of recovery between exercises (takes 4 minutes total). Recover for 60 seconds with the two stretches then repeat one more time.

Option 2: Perform 2 exercise supersets. Do 8-15 reps of each exercise back to back rest 30 seconds then repeat two more times then move on to the next 2 exercise superset. Takes about 30 minutes.

Option 3: Perform 30 seconds of each exercise including the stretches without rest between exercises then repeat one or two more times. Takes 10-15 mintues.

Exercise
Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Why Do This Boot Camp Exercises Move
Warm-up the upper body, take forward rotation out of shoulders, release tension in the neck and shoulders. Sets Reps Weight/
Resistance

High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Why Do This Boot Camp Exercises Move
Warm-up the lower body, release tension in the hips, low back, and shoulders. Sets Reps Weight/
Resistance

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Why Do This Boot Camp Exercises Move
Boost heart rate, burn fat, build endurance, establish a connection between upper body and lower body and multiple planes of motion. Sets Reps Weight/
Resistance

Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Why Do This Boot Camp Exercises Move
Build upper body and core strength. Sets Reps Weight/
Resistance

Saggital Front Reach
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Why Do This Boot Camp Exercises Move
Build lower body strength especially in the hips and glutes. Sets Reps Weight/
Resistance

Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

Why Do This Boot Camp Exercises Move
Build full body strength especially in the glutes, lower back, upper back, and core. Sets Reps Weight/
Resistance

Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Why Do This Boot Camp Exercises Move
Build core and glute strength. Sets Reps Weight/
Resistance

Lateral Step Up with Hop
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.

Why Do This Boot Camp Exercises Move
Burn fat, burn calories, boost endurance, improve balance and agility. Sets Reps Weight/
Resistance

Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Why Do This Boot Camp Exercises Move
Release tension and lengthen the hip flexors, inner thighs, glutes, and shoulders. Sets Reps Weight/
Resistance

Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Why Do This Boot Camp Exercises Move
Release tension and lengthen the hamstrings, calves, abs, and upper back. Sets Reps Weight/
Resistance






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Monday, January 18, 2010

Win a pair of your old jeans

You could win a pair of jeans...

Here is the deal,

Someone said to me this weekend that, I couldn't get them in their old jeans...

I hate when people say I can't...

So here it is Tough Guy or Tough Gal..

Join Bootcamp here :
http://www.results4sure.com/florida-fitness-boot-camp-payment-page.html

Bring your Old Jeans to class and in 4 weeks I will personally take you shopping for a NEW Pair in your Old Size...

How about that...Want to go shopping????


PLUS You can still join the You vs Me Contest Here:

http://www.results4sure.com/2010-Body-Transformation-Contest.html

--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Friday, January 15, 2010

Free Bootcamp for Haiti

Hi Everyone

By now you have heard of the terrible earthquake that shook Haiti...

Every little bit of help counts...

I'm going to team up with some local Businesses, and we will be donating as much as we can...

Bring can, food, water...what ever you can to Our Free Bootcamp Saturday morning at 8am in Miami Lakes..

If you want to donate but don't know where go to:
http://www.redcross.org /
Clinton Foundation

Come workout Saturday and support!!!

--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Monday, January 11, 2010

I cheated...

Happy Monday,

Yes I did cheat....on my diet this weekend

It was the grand Opening of DreamsBellyDance (www.dreamsbellydance.com ) this weekend...

I had cake, soda, cake, finger foods, and some more cake...

PLUS very little workout time...hey it happens to all of us.

But that doesnt mean I cant get right back on my meal plan, and burn off some of those unwanted calories...

You can still get in on our Body Transformation challenge here:
http://www.results4sure.com/2010-Body-Transformation-Contest.html

Tell your friends to do it, compete with them too

It's 11 Days into the new year...What have you done to make this a better fitness year for you?
--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

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